Cinco de Mayo Veggie Soft Tacos


Happy Cinco de Mayo! There's no better way to celebrate than with tacos. Our Cinco de Mayo Veggie Soft Tacos are a healthier alternative to an old favorite. In this recipe we used cauliflower as the main ingredient, but you can always dress your Cinco de Mayo Veggie Taco up with our Cinco de Mayo Carrot Slaw!


Cinco de Mayo Veggie Soft Tacos

Serves 3 - 6 

Prep time: 15 minutes | Cook Time: 20 minutes | Total Time: 40 minutes

Inspired by Love and Lemons


  • 1 head of Cauliflower

  • 1/2 teaspoon taco seasoning

  • 15 oz can of black beans

  • 6 corn tortillas

  • 2 avocados

  • 2 green onions

  • 1/4 cup cotija cheese or feta cheese

  • 1 cup of Greek Yogurt

  • 1 teaspoon of Garlic powder

  • 1 teaspoon of olive oil

  • 1/2 of a lime

  • salt (to taste)

  • pepper (to taste)



  • Small Pan

  • Grown Up Chef Knife

  • Baking Pan

  • Spatula

  • Medium Sized Bowl (for mixing and tossing)

  • Microwave safe Bowl (for the beans)

  • Microwave safe Plate

  • Spoon

  • Colander

  • Wax Paper or Parchment Paper

Recipe Steps

  • Wash Hands

  • Fill a medium sized pot with water

  • **Grown-up** Pre-Heat the oven to 400 degrees F. Heat the water on high until it boils.

  • **Grown-Up** With a Grown Up Chef Knife, cut the stalk off of the cauliflower head.

  • Pull off any leaves or stems.

  • **Grown-Up** Cut the Cauliflower head into four quarters.

  • Wash the Cauliflower.

  • Pull off the florets of the cauliflower. The florets are the part that looks like a bush!

  • **Grown-Up** Cut off any extra stems.

  • **Grown-Up** Once the water is boiling, put the cauliflower into the pot.

  • **Grown-Up** Simmer the cauliflower for 90 seconds or until it’s tender.

  • **Grown-Up** Drain the cauliflower.

  • Pour the cauliflower into a medium bowl.

  • Measure out 1 teaspoon of olive oil.

  • Pour the olive oil over the cauliflower.

  • Measure out 1/2 tablespoon of taco seasoning.

  • Pour the taco seasoning over the cauliflower

  • With your hands or a spatula, mix the taco seasoning and olive oil evenly on the cauliflower.

  • Put parchment paper or wax paper over a baking sheet.

  • Spread the cauliflower evenly on the baking sheet.

  • **Grown-Up** Put the cauliflower in the oven.

  • Bake the cauliflower for 20 minutes or until it’s golden brown.

  • For the Greek yogurt sauce, measure out 1 cup of Greek Yogurt.

  • Add the Greek Yogurt to the bowl.

  • **Grown-Up** On a cutting board, cut into an avocado until you hit the pit in the center.

  • **Grown-Up** Cut around the pit and then twist and pull the avocado apart.

  • **Grown-Up** With a Grown-Up Chef Knife pull the avocado pit out.

  • With a butter knife, cut the avocado while it's still in the peel. Cut it long ways first and then cut across into cubes.

  • Press the avocado out of the peel and into the bowl with the yogurt.

  • Measure out 1/2 teaspoon of garlic powder into the bowl.

  • Mix the yogurt, avocado, and garlic powder together in a bowl.

  • With a can opener, open the can of black beans.

  • Pour the beans into a colander.

  • Run cold water over the beans and drain again. This gets rid of all the extra salt!

  • Pour 1 cup of black beans into a microwave safe bowl.

  • Microwave the beans for about 2 minutes or until they’re warm.

  • **Grown Up** When they’re done, take the cauliflower out of the oven. Let them cool.

  • (Optional) On a microwave safe plate, place 6 corn tortillas.

  • Place a damp paper towel over the tortillas.

  • Put the tortillas in the microwave.

  • Microwave the tortillas for 30 seconds until warm.

  • Lay out the tortilla on a plate.

  • **Grown-Up** Cut open another avocado.

  • Slice the avocado with a butter knife and press the avocado slices out of the peel.

  • **Grown-Up** Dice the green onions.

  • First, carry all the ingredients to the table: Tortillas, Cauliflower, Black Beans, Avocado, Green Onions, Cheese, and Yogurt Sauce.

  • Then, fill up your taco however you like!

  • If you want more of a crunch, add our Cinco de Mayo Carrot Slaw! (Recipe)

  • Wrap it up!

  • Nom!


**Grown-Up Tips**

  • Feel free to add or alternate the beans, green onions, or feta cheese with whatever ingredients your little chef would like best. 

  • Did you know tacos are great for picky eaters? By giving kids control of what goes into their taco, kids feel ownership of the meal and are therefore more likely to eat it. Don't worry about what they choose to put into their taco, let the choice be up to them! Over time, they may surprise you by what they choose to add!


Lincoln Gardner is a senior at Ithaca College with a major in Television-Radio and a Writing minor. She’s worked as Production Intern for The Ithaca Voice and as a Assistant Director for the college television show ‘Sautéed’ for three seasons.